THE MOBILITY
THE WARM-UP
Your coach will have you assigned to a specific station for the met-con, so you will do a general warm-up and a specific warm-up for the station
General Warm-up
Arm Circles Forward/ Backward
Station #1
Station #2
Tap Swing-->Tap Swing Pull -->Pull-up
Single Unders --> Double Unders
Station #3
SDLHP weight build
Split Stance Hops --> Bar Hops
Air Squats --> Squat Jumps
THE MET-CON
Each station is 9:00 with a 4:00 transition time
Station #1
On a 2:00
5 Rounds of 5 reps
Tempo 3 seconds on the way down - 1 second in the hole - 2 seconds on the way up - 1 second at the top
* Going slower and lighter on the weight builds strength, power, and control with time under tension, so make sure you are following the proper tempo.
Station #2
↑ Ladder of:
1/1, 2/2, 3/3….
*Rx and Performance: 1 Pull-Up + 1 T2B = 1 rep (the video demo Is the set of 3)
*For Fit and Per athletes, you will do all the pull-up variations, then do all the toes-to-bar variations.
2, 4, 6……..
*Increase bt 2 each round
*These stay the same each round
Station #3
As Many Rounds/ Repetitions As Possible in 9:00
*Focus on a good hip POP! Keep up the good technique!
*Make sure you are getting full extension at the top of the air squat
THE FINISHER
